Jolted out of my dream when I realize it's a dream

And I don't know why. I really wanted to lucid dream because I've never done it before and it sounds fun! I realize I'm dreaming, and then within 5 seconds, something happens to jolt me out of my sleep, and it gives me a feeling of great fear. It's not that any of the dreams are scary, but I just wake up with the feeling as if I was scared. And my heart is usually racing. Like, last night, I was dreaming that I was on a bus with two other people, and they had a dog. The dog came over and licked my knee, and for some reason I said to myself "Wait...I'm dreaming..." and at that moment, my head seemed to uncontrollably go to the right and look to the front of the bus, and it made my vision go blurry and it felt like I was going to fall down, and I did. I fell down to the right like I was going into my sleeping position, everything went black, and I jolted upright, right out of bed.

What do I do? This has happened over 4 times now and it's getting frustrating!

stabilise the dream i think - rub your hands

Once you realize you are dreaming, try to stay as calm as possible. Don't go, "I am dreaming right now!" Just try to act casual as if nothing unusual is happening. Just think to yourself, "Hmm, I must be dreaming right now." Just chill for a few moments and let everything stabilize. If your head turns a certain position, don't fight it. Just relax and allow that initial shock to pass. With some practice this will get easier to do. you just have to get used to the feeling of lucidity.